Snoring friends, or if your partner is snoring and preventing you from getting a good night’s sleep, this might help you. Olivia Arezzolo, author and Australian sleep specialist, has collected her five best recommendations for limiting snoring, in an article by the American media Studyfinds.
Reduce your alcohol consumption
Alcohol is often thought to help you sleep. In fact, although due to its sedative effect it makes it possible to fall asleep faster, it actually deteriorates the quality of sleep due to its effects on the brain. On top of that, alcohol is a major risk factor for snoring: it relaxes the muscles of the upper airways, causing them to collapse during the night, which leads to amplified snoring. So much so that even people who don’t usually snore can sometimes start snoring following a night out that’s a little too drunk. It is therefore advisable to limit your alcohol consumption as much as possible, especially before sleeping.
sleep on the side
By sleeping on your back, you exacerbate snoring. Sleeping on your side, or at least having your face on your side while sleeping, helps reduce it. In addition to this, sleeping on your side is more recommended because sleeping on your back increases the risk of sleep disorders and breathing difficulties. To make sure they don’t sleep on their back, some people opt for the tennis ball in the pajamas at the back, but there have been no studies on the effectiveness of this method. However, last May, a study showed that sleeping on the side might reduce the risk of suffering from Charcot’s disease, because this position allows better elimination of waste in the brain, compared to the position on the back or stomach. To learn more regarding the benefits of the side position for sleep, you can read this article.
Make sure you have the correct weight for your height
Weight loss for overweight people can help reduce snoring. In some cases, the symptoms can even be completely eliminated. In addition, several studies have demonstrated the benefits of weight loss in reducing the risk of sleep apnea, a condition that can have negative long-term health consequences.
How to improve your breathing at night to reduce snoring
Fitting a nasal dilator can also be a simple and direct solution to help make breathing easier at night and thus reduce snoring.
Finally, one last tip: improve the air quality in the room where you sleep. Well-ventilated and purified air helps reduce the risk that snoring is caused by pollution and airborne dust that can cause allergies and make it harder to breathe. Otherwise, it can lead to irritation of the respiratory tract, congestion and thus amplifying snoring.
